Coach Camm: Elect To Walk More 11.5

Elect to Walk More

In honor of Election Day let’s talk about the most democratic of all activities.

An activity for the masses, something that almost anyone can do, anywhere, anytime, with minimal effort.  

Walking.

All who can should vote, and all who can should walk. A lot.

It’s not sexy, I know.

Most people inherently know that walking is good for you, but have you considered just how large of an impact it has on body composition?

Let’s consider your body’s daily caloric needs, the Total Daily Energy Expenditure (TDEE) equation to highlight this:

TDEE = BMR + TEF + EAT + NEAT

Let’s break it down one by one:

BMR – Basal Metabolic Rate. The rate at which your body burns calories while at rest.  More muscle = higher BMR.

Takeaway: Lift weights

TEF – Thermic Effect of Food. The energy required for digestion, absorption, and disposal of food intake.

Higher daily protein = higher TEF

Takeaway: Eat more protein

EAT – Exercise Activity Thermogenesis. Calories burned through formal exercise.

Higher EAT = more calories burned. Duh.

Takeaway : Aim for moderately strenuous exercise 3-5 times per week.

NEAT – Non-Exercise Activity Thermogenesis. The cumulative energy expended through all other activities of daily living (not exercise, eating, or sleeping).

Takeaway: Get off your ass and take a walk. Or do anything that involves movement and not sitting.

Your daily movement (EAT + NEAT) can account for up to 30% of your total TDEE!

One of the challenges of the Covid work environment has been more working from home, more Zoom calls, more sitting, and less of the general movement that we used to do throughout the day.  

No more walking to work, hell no more even walking to your car. This lack of movement makes it all the more important to plan it in to your daily life.

Even pre-Covid levels of physical inactivity in adults in the US was As High as 50% compared to 30% worldwide.

So if you've noticed your step count and activity levels dropping you need to try to put it on your schedule. Here are some ideas:

• Take the dogs for a long walk

• Schedule two 30 minute walks throughout the day

• Go for an hour long walk after dinner

• Always walk to the liquor store (the Coach Camm Special)

• Set an alarm for each hour to get up from your desk and take a quick walk

Put walking on the calendar and keep moving.

Walk it out,

 Coach

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